Sunday Show Off - Share your progress

[coppellia]

@davecb I can now hold an advanted tuck planche with good form for a few seconds.

I started to follow a program inspired by kilroy70's routine and I'm really glad I did. My progress with straight arm exercises was too slow and I realized I needed a specific routine.

 

[mountainguardian]

@coppellia Whats your planche program?!

 

[coppellia]

@mountainguardian 4 days a week :

8x 45s Plank

8x 15s Planche lean

8x 10s Adv Tuck Front Lever

8x 10s Tuck Back Lever

8x 30s Handstand Hold stomach against the wall

1min rest between every rep

1. Standing, raise and lower dumbbells, with locked arms to overhead (3x10)
2. Supine, raise and lower dumbbells, with locked arms to perpendicular (3x10)

And then I do some push/pull exercises after that.

I took the dumbbell exercises from a former gymnast who said on a forum he had a planche press to handstand on rings when there were none in international competition at his age.

 

[holisticherbgirl]

@coppellia Which forum was that former gymnast in? Can you link the thread? Thanks.

 

[coppellia]

@holisticherbgirl http://board.crossfit.com/archive/index.php/t-5519.html

username is Coach

 

[dawn16]

@davecb I can finally hold a L-Sit for 30 seconds. Even though its still only the foot-supported I'm still happy as ever.

 

[chuckkarev]

@davecb Did my first muscle up in rings today

I managed to do 3, before my elbows started hurting too much...